35 Benefits of Exercising During Pregnancy

More and more mothers are being diagnosed with gestational diabetes, which can lead to your baby growing too large. In this case, your baby may be too hard to deliver, requiring a cesarean delivery (11). Moms who exercise during their pregnancy are less like to have unplanned c-sections (12).

If you’re fit and your baby is healthy, it’s perfectly okay for you to continue your normal routine up until your final trimester—it's a great way to boost your heart (2, 5). Expectant mothers who are new to running should start slower and build up to running. Don’t overdo it too quickly, and be sure always to listen to what your body is telling you.

Studies from the Journal of Physical Activity and Health reports low to moderate training twice a week is safe and effective for pregnant women—and weight training during your first trimester can help prepare your body for your baby's added weight (6).

Once you enter your second trimester, your balance may not be what it used to be. At this time you may want to consider switching your bike out with a stationary bicycle, which is a healthy way to increase your heart rate (9).

Pilates focuses on building core muscles and challenging your strength and balance. When you become pregnant, your body begins to produce higher levels of relaxin, which softens the ligaments in your pelvis to make room for your growing baby (7).

This relaxin circulates throughout your entire body, not just your pelvis which can lead to wobbly hips, knees, and ankles. Over time you will learn what your body is capable of and how to control your balance (6).

High blood pressure is common in pregnant women and even up to 20 weeks after delivery. High blood pressure can decrease the blood flow to the placenta (8), and your baby may receive less oxygen and fewer nutrients if you are diagnosed with high blood pressure. Doing a little yoga during your pregnancy can help to reduce your blood pressure (6).

Strengthening your abdominal area, core, and pelvic floor can aid in speeding up both labor and delivery (1, 2). The average first-time mom has a labor of 12-14 hours (3)—cutting this time down will lead to a happier, healthier mother and child.

Pregnancy related back pain is a common complaint in pregnant women. The added strain caused by your baby bump can have a negative impact on your quality of life.

It's estimated that 50 percent of women will suffer from lower back pain due to pregnancy. Of those women, one-third will experience severe pain (13).

Doing low-impact weight training or stretching exercises such as yoga can significantly help lessen your pain (1).

If untreated, gestational diabetes can deliver excessive sugar to your baby’s bloodstream, which can cause potentially serious complications for both you and your unborn child (12).

Doing regular exercise during your pregnancy can help prevent this (11).

You can increase your circulation and blood flow by doing consistent exercise (14).

This will allow your baby to receive nutrients it needs more efficiently. Better circulation also helps prevent constipation, varicose veins, and leg cramps.

By strengthening your muscles, you are essentially giving your body the ability to cope with aches and pains associated with being pregnant (17). 

To relieve back pain, try exercises that involve stretching such as yoga. If you are suffering from abdominal pain, try swimming.

Swelling of the legs is common in pregnant women, but increasing your circulation will help calm this swelling. Walking helps increase this circulation by pushing excess fluid in your legs through blood valves and back to the heart (18).

Check out this YouTube video for some great ways to start incorporating exercise into your pregnancy.

A lot of women struggle with the changes to their body goes through while they're pregnant, but exercise can help you feel more comfortable by making you feel more in control (14).

Exercise releases endorphins that trigger a positive feeling in the body, making you feel good (9).

Start with 10 minutes of light exercise a day and add more based on how you feel, both physically and mentally.

After exercising, you will begin to feel more motivated to do other activities as well, improving your mood.

Staying active also keeps you from becoming restless and anxious (16, 17).

The things you can do while you're pregnant are sometimes limited, but exercising during pregnancy doesn’t have to be one of those things.

Enjoy the satisfaction of completing a task such as a yoga class or a morning jog.

Even if you never exercised previous to your pregnancy, you may want to consider taking a short walk or a relaxing swim on a semi-regular basis—this can help you fight fatigue and get a better night's sleep (4).

Exercises such as yoga can help you learn the breathing rhythms that are essential in keeping you calm and focused while giving birth (6).

First-time mothers may question their ability to give birth, but when you exercise, you are setting yourself up for success.

Childbirth will be easier for you when your body is prepared. This knowledge will give you confidence and relieve some stress you may be feeling.

Being pregnant can definitely be stressful, but taking the time to exercise will give you the much needed relief to clear your head of all the what ifs.

Studies have indicated that babies of mice who exercised daily were less prone to neurodegeneration, which are changes in the brain that can lead to Alzheimer’s disease (11).

If you're still exercising after you've given birth, you'll have a lot more energy to be active with your little one once they arrive.

And even though the baby is thinner, its organ size and head circumference remain the same healthy standard doctors look for when delivering children (17).

Exercising during pregnancy increases the blood flow to your child. And without a good flow, your baby could be at risk for oxygen deprivation from birth (21).

A 2014 study showed that infants born to mothers who participated in regular exercise were more likely to have a healthy fetal heart rate variability (13) (15).

Babies who are born with excess fat are more likely to be overweight throughout their early childhood (19), and babies born 20% or more over the recommended weight are at risk of becoming obese adults.

Exercising during your pregnancy can help prevent a premature birth, which can lead to many complications for baby, such as immature lungs, infections, inability to maintain body heat, and pneumonia (22).

Placental insufficiency can lead to a variety of learning issues, if not caught early on in your pregnancy (21).

Placental insufficiency can lead to a variety of learning issues, if not caught early on in your pregnancy (21).

Did you know that exercising during your pregnancy can help you sleep better once baby comes along? (23). And as a new mother, you are going to need all the quality sleep you can get!

The endorphins released from exercise can help you feel relaxed (9). Moderate exercise has been prescribed for patients with mild to moderate depression (10). 

Exercising as a social event can create a fun atmosphere that will boost your mood even further. Try exercising with a friend or a group.

Studies have shown that women who gain more than the recommended 25-35 pounds throughout their pregnancy will have a harder time losing that weight (14).

Exercise at an early age can boost your child’s brain function (24).

After the first trimester, stick to exercises that don’t require you to be on your back.

Some great abdominal exercises include standing pelvic tilts, seated belly tightening, along with any other core exercises you can complete seated (2).

Completing the American College of Obstetricians guide of 20-30 minutes of exercise daily can assist in preparing you for bouncing back from your postpartum period (20).

Starting healthy habits can keep you lean and strong through your lifetime giving you more memories with your child.